SPORT-SPECIFIC CONSULTING
BEGINNER
FIRST STEP/
QUICKNESS
TRAINING MANUAL
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Included in This Manual
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Introduction to First Step and Quickness
Key Components to First Step/ Quickness Training
10 Exercises with Detailed Pictures/ Descriptions
Intended for Beginner to Intermediate Athletes
Important Information
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No part of this document may be reproduced, stored using a retrieval system, or transmitted by
any means without written permission from the author
Includes electronic, mechanical, recording, photocopying, and all other means
The presented information is intended for use as an educational resource, not as a substitute
for proper medical advice
Please consult a physician or health care professional before performing the exercises in this
manual or any exercise regimen
Discontinue any exercise that causes pain or severe discomfort and consult a physician
immediately
The authors of this manual do not make any warranty in regard to the content presented and
accept no responsibility for its misuse
More Information
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For information about our training programs in northern Virginia and Maryland, please visit
www.TrueAP.com
For information about our adult fitness, boot camp, and corporate wellness programs, please
visit the True Fitness Training website at www.TrueFT.com
See Rob Rose’s blog at www.TrueAP.com/blog
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Introduction
First Step and Quickness are two important elements of speed development and are vital to all athletes, no
matter what sport they play. First Step can be defined as the first 2-5 steps of an athlete in any direction
(Linear forward, linear backward, lateral sprint, lateral shuffle, diagonals). By our definition, first step not
only includes movements from a stand still, but also from moving and changing directions. Quickness is
simply rapidity of movement, and is also necessary for athletes. Being able to train the muscles to fire
quickly will help make any athlete more explosive and ultimately faster. Most court and field sports
involve footwork and short, quick burts of motion. It is important to improve quickness and coordination
so that athletes can perform these movements naturally.
Key Components of First Step:
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Stay Low
Balls of Feet
Balanced
React
Drop and Go
Efficiency
Key Components of Quickness:
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Balls of Feet
Balanced
Efficiency
Arm Movement
Coordination
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Line Hop (Linear)
Setup:
All you need is a straight line to jump over.
Recommended Sets and Reps:
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Perform 4 sets of 30 seconds
Description:
1). On balls of the feet hop forward and back across
the line as fast as possible
2). Be sure to tap toes on each side and not drag feet
3). Focus on foot speed
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Line Hop (Lateral)
Setup:
All you need is a straight line to jump over.
Recommended Sets and Reps:

Perform 4 sets of 30 seconds
Description:
1). On balls of the feet hop side to side across the line
as fast as possible
2). Be sure to tap toes on each side of line
3). Focus on foot speed
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Line Hop (Scissor)
Setup:
All you need is a straight line to jump over.
Recommended Sets and Reps:

Perform 4 sets of 30 seconds
Description:
1). Starting position is one feet ahead of line and other
foot behind line
2). Goal is to switch feet as exact same time as fast as
possible
3). Whichever leg starts in front, have opposite arm
forward and keep arms switching as legs do
throughout drill
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Line Hop (Stepping)
Setup:
All you need is a straight line to step over.
Recommended Sets and Reps:
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Perform 4 sets of 30 seconds, alternating lead leg.
Description:
1). Start with both feet behind line
2). Quickly step up and back across line leading with
1 leg leading throughout entire drill
3). Be sure to lead with the other leg as well in next
set
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
First Step Form
Setup:
Two (2) cones about 10 yards apart or no equipment.
Recommended Sets and Reps:
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Perform 4-6 total repetitions
Description:
1). Start in ready position; feet shoulder width apart,
weight on balls of the feet, hips down in squat like
position, head and chest up
2). Quickly drop hips to activate stretch reflex
3). Push out in front with first step forward
4). Focus on NOT stepping back
Equipment:


Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Cone Weave (Step Through)
Setup:
Eight (8) cones approximately two (2) feet apart in a line.
Recommended Sets and Reps:
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Perform 4-6 total repetitions
Description:
1). 8 cone linear set up
2). 3 step technique
3). Whatever direction you’re going is lead leg
4). 1st 2 steps are in center between cones
5). 3rd step is outside cones and pushes back into drill
6). R, L, R / L, R, L stepping pattern
Equipment:


Cones (8)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
Cone Weave (Step Behind)
Setup:
Eight (8) cones approximately two (2) feet apart in a line.
Recommended Sets and Reps:

Perform 4-6 total repetitions
Description:
1). 8 cone linear set up
2). 3 step technique
3). Whatever direction you’re going in is lead leg
4). 1st step in center between cones
5). 2nd step crosses behind lead leg
6). 3rd set is outside cones and pushes back into drill
7). R, L, R / L, R, L stepping pattern
Equipment:


Cones (8)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
First Step (Lateral)
Setup:
No equipment needed
Recommended Sets and Reps:

Perform 4 sets of 10 yards
Description:
1). Start in ready position; feet shoulder width apart,
weight on balls of the feet, hips down in squat like
position, head and chest up
2). Quickly drop hips to activate stretch reflex
3). Lead leg is in direction you’re trying to go
4). Push leg is outside leg
5). Quick step to ball of lead foot
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
First Step (Shuffle)
Setup:
No equipment needed
Recommended Sets and Reps:

Perform 4 sets of 10 yards
Description:
1). Start in ready position; feet shoulder width apart,
weight on balls of the feet, hips down in squat like
position, head and chest up
2). Quickly drop hips to activate stretch reflex
3). Lead leg is in direction you’re trying to go
4). Push leg is outside leg
5). Push off entire instep/arch of foot when moving
into lateral shuffle position
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
First Step/ Quickness Training Manual
First Step (Open)
Setup:
No equipment needed
Recommended Sets and Reps:

Perform 4 sets of 10 yards
Description:
1). Start in ready position; feet shoulder width apart,
weight on balls of the feet, hips down in squat like
position, head and chest up
2). Quickly drop hips to activate stretch reflex
3). Open hips and lead with foot in direction you’re
trying to go
4). Should be an exaggerated drop and push to open
hips all the way to desired position
5). Use lead arm snap back to get shoulders fully
turned to desired position
Equipment:


None
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved